November 13, 2011
over 140% of the daily value of omega 3 fatty acids. These fatty acids
can protect against diabetes, cardiovascular disease, and cancer, and
also decrease inflammation. Because the nutrients in flax seeds are
better absorbed when ground ~ and a lot more palatable! ~ I’ve used the
ground seeds in this recipe.
- 2 bananas, frozen and sliced ($.50)
- 1 cup frozen strawberries ($1.00)
- 4 tablespoons flax seeds, ground ($.40)
- 1 cup almond milk ($.45)
- a few almonds, chopped
- In a blender, combine all ingredients and puree until very smooth.
- Garnish with a few chopped almonds, if desired.
best salad dressing ever … really! Certainly, it’s the best I’ve had
in recent memory.
pickled in a salty brine and have a distinctive mustard flavor. They’re a
good source of rutin, which strengthens capillaries, and quercetin.
Both are powerful antioxidants. I used a tablespoon of the caper brine
in place of salt … it adds a bit more of the yummy caper flavor. For
the photo, I used the dressing on an arugula salad with olives, but it
would be suitable with just about any salad.
- 1/3 cup olive oil ($.55)
- juice and zest of one lemon ($.60)
- 3 tablespoons agave ($.60)
- 1 tablespoon soy sauce or bragg’s liquid aminos ($.10)
- 1 tablespoon dijon mustard ($.05)
- 2 tablespoons capers ($.50)
- 1 tablespoon caper brine
- 2 tablespoons black olives ($.20)
- 3 cloves garlic ($.05)
- in a small bullet type blender, puree all ingredients until smooth … about a minute
planting can produce lots of pods … which is exactly what happened
around here. Not all peas are created equal. There are “snap peas,”
which have edible pods, and “shell peas,” which have inedible pods and
the larger peas inside are the parts used. This recipe calls for shelled
peas, which can be fresh or frozen. Frozen peas will work really well,
though they may not be raw.
- 2 cups peas ($1.75)
- 1 avocado ($1.49)
- 1 1/2 cups almond milk ($.70)
- 1 small onion ($.15)
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon pepper (or to taste)
aside a half cup of the peas.
- In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
- Salt and pepper to taste.
- Pour in bowls and top with the reserved peas and minced onion.
90% of Americans have at least some chocolate nearly every day, and
it’s usually thought of as a guilty pleasure rather than a healthy
indulgence. However, there are health benefits to be had from chocolate,
especially when the unhealthy ingredients are left out.
Did you know?
has more antioxidants than blueberries, green tea, and red wine, and
nearly eight times the antioxidants found in strawberries.
Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.
Cacao contains antibacterial agents that fight tooth decay.
chocolate triggers the release of endorphins, the body’s endogenous
opiates and the feel good chemicals responsible for the “runner’s high.”
By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!
- 1/2 cup cashews ($1.00)
- 1/2 cup raisins ($.75)
- 4 tablespoons cacao powder ($.80)
- 1/2 teaspoon vanilla ($.05)
- pinch salt
- 1 tablespoon coconut oil ($.10)
- 1 tablespoon agave ($.20)
- 2 tablespoons cacao powder ($.40)
- In a food processor fitted with an “S” blade, process the cashews until finely ground and powdery (but not oily).
- Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together.
- Press the brownie mixture firmly into the mold of your choice. I
used a rectangular miniature tart pan with a removable bottom. Release
onto a plate.
- For the frosting, stir together the coconut oil, agave, and cacao powder until smooth.
- Spread on brownie and top with coconut flakes.
- Find a special friend to share it with!
total protein: 29 gr